Beef Satay over Pilaf

Beef Satay over Pilaf

1 lb. lean sirloin beef, trimmed and thinly sliced
1/3 C. low-sodium soy sauce
2 T. reduced-fat peanut butter
1 pieces ginger root, about 1 1/2 inches, chopped
3 medium garlic clove(s), chopped
2 tsp. sugar
3 T. fresh lime juice
1 C. fat-free chicken broth
5 1/2 oz rice pilaf mix, unprepared
1/2 C. cucumber(s), very thinly sliced
1 small carrot(s), very thinly sliced

Thread beef onto 4 wooden skewers and set them in a shallow, nonmetallic dish. Blend soy sauce, peanut butter, ginger, garlic, sugar and lime juice until ginger and garlic are minced. Pour over beef, turning to coat all sides. Cover and refrigerate for at least 30 minutes and up to 24 hours. Prepare coals for grill. Make pilaf according to package directions. Meanwhile, grill skewers, reserving marinade. Combine marinade and chicken broth in a small saucepan and bring to a boil. To serve, spoon pilaf onto a platter and set skewers on top. Garnish with cucumber and carrot. Serve marinade sauce separately.

Yield: 4 servings
Serving Size: 1/4 Beef & Sauce, 1/2 C. Rice Pilaf

Calories: 381
Fat: 12.1g
Fiber: .5g

Cuban Chicken Skewers

Cuban Chicken Skewers

1/2 C. orange juice
3 T. fresh lemon juice
1 T. olive oil
2 large garlic clove(s), minced
1 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. table salt
1/2 tsp. dried oregano
2 lb. uncooked chicken breast, boneless and skinless, cut into 32 chunks
12 medium jalapeo pepper(s), halved lengthwise, seeded
2 serving olive oil cooking spray (5 one-second sprays per serving)

Combine orange and lemon juices, oil, garlic, cumin, paprika, salt and oregano in a re-sealable plastic food storage bag. Add chicken and peppers. Seal bag and turn to coat. Place bag on a plate on bottom shelf in refrigerator and marinate for 2 to 8 hours. Preheat grill or grill pan. Thread chicken and pepper halves onto 8 metal or wooden skewers, using 4 pieces of chicken and 3 pieces of pepper per skewer. Coat with cooking spray. (Note: If you’re using wooden skewers, soak them in water 30 minutes before use to prevent charring.) Grill skewers, turning often, until chicken is no longer pink in the center, about 6 to 8 minutes. Serve immediately. Leftovers can be refrigerated for up to 3 days.

Yield: 8 servings
Calories: 292
Fat: 12.2g
FIber: 2.2

Tortellini with Spinach and Cherry Tomatoes

Tortellini with Spinach and Cherry Tomatoes

1 (9-ounce) package fresh three-cheese tortellini
2 tsp. olive oil
2 tsp. bottled minced garlic
1/2 to 3/4 tsp. crushed red pepper
2 cups cherry tomatoes, halved
1/4 cup fat-free, less-sodium chicken broth or vegetable broth
1 T. chopped fresh basil
1/4 tsp. salt
1 (6-ounce) package fresh baby spinach

Cook tortellini according to package directions, omitting salt and fat. While tortellini cooks, heat oil in a large nonstick skillet over medium-high heat. Add garlic and red pepper; sauté 30 seconds. Add tomatoes, broth, basil, salt, and baby spinach to pan; cook 2 minutes or until baby spinach wilts. Stir in tortellini; cook 1 minute.

Yield: 4 servings
Serving size: 1 1/2 cups

Calories: 254
Fat: 7.4g
Fiber: 2.8g

Southwestern Breakfast Casserole

Southwestern Breakfast Casserole

1 (8 1/2-ounce) package corn muffin mix
3 cups (1/2-inch) cubed white bread
8 oz. hot turkey Italian sausage
1 cup chopped onion
2 1/2 cups fat-free milk
1 tsp. ground cumin
1/8 tsp. black pepper
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (8-ounce) carton egg substitute
Cooking spray
1 cup (4 oz.) shredded reduced-fat Monterey Jack or mild cheddar cheese, divided

Prepare corn muffin mix according to package directions; cool. Crumble muffins into a large bowl; stir in bread. Set aside. Remove casings from sausage. Cook sausage and onion in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Combine milk, cumin, pepper, tomatoes, and egg substitute; stir with a whisk until well-blended. Add sausage mixture; stir well. Stir into bread mixture. Spoon half of bread mixture into an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup cheese. Spoon remaining bread mixture over cheese. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°. Bake casserole at 350° for 20 minutes or until set. Top with 1/2 cup cheese, and bake an additional 20 minutes or until set. Let stand 10 minutes before serving.

You can assemble this entire dish up to a week ahead. Bake the corn muffin mix ahead; store in an airtight container in the freezer for a couple of days. Assemble the casserole according to directions; cover and freeze. A day in advance, take it out of the freezer and thaw in the refrigerator (about 24 hours). Uncover and let stand 30 minutes at room temperature before cooking; bake as directed.

Yield: 8 servings
Calories: 271
Fat: 7.6g
Fiber: 1.6g

Lazy Chile Rellenos

Lazy Chile Rellenos

Lazy Chile Rellenos

 

6 fresh Poblanos, Roasted, Peeled, and Seeded

1 1/2 c. Monterey Jack Cheese, Grated

5 whole Large Eggs

2 c. Whole Milk

Salt And Black Pepper to Taste

1/2 tsp. Paprika

1/4 tsp. Cayenne Pepper

 

Preheat oven to 325 degrees. Mix together eggs, milk, salt, pepper, paprika and cayenne. Cut chilies in half and add a single layer of chilies on the bottom of a 9 x 13-inch baking dish. Top chilies with half the grated cheese. Repeat with another layer of chilies and another layer of cheese. Pour egg mixture all over the top. Place into a larger baking dish or rimmed baking sheet. Pour hot water in the large pan so it comes up to the level of the eggs and bake for 35 to 40 minutes, or until no longer jiggly. Cut into squares and serve with warm corn tortillas!

Spaghetti Squash Stuffed Peppers

Spaghetti Squash Stuffed Peppers

1/4 C. Low-salt chicken broth
1 C. Chopped zucchini, yellow crookneck, pattypan, scallopini, or sunburst summer squash
1/2 C. Shiitake mushrooms or brown mushrooms, chopped
1/4 C. Green onion, sliced
1 T. Fresh basil, chopped or 1 tsp. crushed dried basil
1 T. Fresh thyme, chopped, or 1 tsp. crushed dried thyme
1 clove Garlic, minced
1/4 tsp. Pepper
1-1/2 C. Spaghetti squash cooked, seeded, and fluffed into strands
4 Sweet bell peppers, any color
1/4 C. Shredded nonfat or low-fat swiss or cheddar cheese

In a skillet, heat chicken broth to simmering. Add squash, mushrooms, onion, herbs, garlic and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or until vegetables are tender. Remove from heat. Stir in spaghetti squash. Slice tops off of bell peppers and discard seeds. Spoon filling into peppers; sprinkle on shredded cheese. Add tops. Place in a shallow baking dish sprayed with aerosol cooking spray. Cover and bake in a 375 F oven for 30 to 35 minutes, or until heated through.

Yield: 4 servings
Calories: 73
Fat: 2g
Fiber: 4g

Artichoke and Leek Soup

Artichoke and Leek Soup

1 14-ounce can artichoke hearts, drained
butter-flavored cooking spray
1 cup sliced leeks, white part only
2 1/2 cups 98% fat free, no-salt-added canned chicken broth
2 T. light sour cream

Finely chop artichoke hearts in a food processor, or by hand. Lightly coat a large nonstick pot with cooking spray. Add leeks and cook, stirring occasionally, until leeks are tender, but not browned, about 10 minutes. Add chopped artichoke hearts and cook for another minute or two. Stir in chicken broth, cover, and simmer for 15 minutes. Transfer mixture to a food processor or blender and process until smooth. Place puree in a covered container and chill for several hours. When ready to serve, whisk in sour cream and ladle into chilled soup bowls. Serve cold.

Yield: 4 servings
Calories: 64
Fat: 1g
Fiber: 1g

Grilled Flank Steak Pinwheels

Grilled Flank Steak Pinwheels

1 1/2 pounds flank steak
1/4 cup red wine
2 tsp. reduced-sodium soy sauce
1 small red onion, 3 oz. , thinly sliced
1 T. balsamic vinegar
1 T. water
10 large fresh spinach leaves
1/3 cup shredded part-skim mozzarella cheese

Lightly pound steak and score on both sides with a knife. Marinate steak in wine and soy sauce for 1 hour. Remove steak from marinade and pat dry. Discard marinade and lay steak on a flat surface. Light a grill or start a charcoal fire. Separate onion slices into rings. Place in a skillet along with vinegar and water. Bring to a rapid boil. Remove from stove, cover, and let stand for 5 minutes. Drain onion rings. Arrange spinach leaves over the flank steak. Top with onion rings. Roll the steak tightly towards you, tucking meat closely around the vegetables. Tie securely at 1-inch intervals with kitchen string. Cut the steak crosswise into 5 equal pieces. Grill 4 to 6 inches from medium-hot coals for 4 to 5 minutes per side, or to desired doneness, turning once. When almost done, sprinkle top of each pinwheel with some of the cheese. Continue to grill for another minute, until cheese melts. Serve at once.

Yield: 5 servings
Calories: 254
Fat: 12g
Fiber: 1g

Farmhouse Beef Casserole

Farmhouse Beef Casserole

olive oil cooking spray
1 small, about 4 oz., Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 T. chili powder, or to taste
2 cups shredded green cabbage
freshly ground pepper to taste
1 to 3 T. purchased taco sauce
6 slices pickled jalape�o chile peppers (optional)

Preheat oven to 375�F. Lightly coat a 2-quart (2 l) casserole with cooking spray. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Saut�, stirring, for a minute or two. If mixture seems too dry, add 1 T. of the bottled taco sauce, adding up to 2 T. more, if needed, if mixture seems too dry. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalape�o slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.

Yield: 6 servings
Calories: 235
Fat: 11g
Fiber: 2g

Chicken Cacciatore

Chicken Cacciatore

1-2 lb. chicken

3 T. flour

2 T. olive oil

1 medium onion, chopped coarse

1 clove of garlic, minced

1 C. mushroom caps, quartered

2 T. tomato paste

1/2 C. white wine

1 14 fl. oz can of tomatoes, crushed

1 tsp. salt

1/4tsp. ground black pepper

3/4tsp. dried tarragon

1 T. paprika

Chicken stock as needed

 

Depending on how fancy you want to be, the chicken can be breasts cut to bite size pieces, leftover chicken, whole thighs, etc. Remove any skin if fresh chicken is used.  Toss the chicken meat with the flour to coat. Shake off any excess flour and then sauté the chicken over medium heat in the olive oil until nicely browned. Remove the meat from the pan and set aside. Add the onion, garlic and mushroom caps and sauté until the onion is translucent. Add the tomato paste and continue to cook until the paste starts to get browned a little. Deglaze with the wine, stirring well to dilute the tomato paste. Add the canned tomatoes, the spices and seasonings and the cooked chicken. Cover reduce heat and simmer for 30 minutes or longer, adding chicken stock if necessary to keep from drying out.

Chicken Cacciatore “Pronto”

Chicken Cacciatore “Pronto”

1 (1 1/2oz.) pkg. dried Porcini Mushrooms
1 C. Hot Water
2 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1 tsp. Salt
1/2 tsp. Pepper
3 cloves Garlic, minced
3 T. minced fresh Parsley, divided
3/4 C. canned crushed Tomatoes
1/2 C. Chicken Broth
1/2 C. Water

Combine mushrooms and hot water in a bowl; cover and let stand 30 minutes. Remove mushrooms with slotted spoon. Finely chop mushrooms, set aside. Strain the soaking liquid into a bowl through a sieve lined with cheesecloth or paper towels. Discard solids; reserve soaking liquid. Heat oil in a large nonstick skillet over medium high skillet. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or unti browned. Remove chicken from pan. Reduce heat to medium. Add garlic to pan; cook 2 minutes or until golden, stirring constantly. Add 2 T. chopped parsley; cook 30 seconds, stirring constantly. Add mushrroms, stir briefly. Stir in the reserved soaking liquid, tomatoes, broth and water; bring to a simmer. Return chicken to pan and reduce heat to low. Cover and cook 10 minutes or until the chicken is done. Remove chicken and keep warm. Increase heat to medium high and cook until sauce is reduced to 1 C., about 5 minutes. Spoon sauce over chicken and sprinkle with remaining parsley.

Yield: 4 servings
Serving Size: 2 chicken thighs and 1/4 C. sauce

Calories: 263
Fat: 8.5g
Fiber: 3.5g

Spicy-Rubbed Chicken over Vegetable Hash

Spicy-Rubbed Chicken over Vegetable Hash

4 5-ounce boneless, skinless chicken breast halves
1/4 cup fresh orange juice
1 T. olive oil
2 T. finely minced yellow onion
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1/4 tsp. cayenne pepper
1/4 tsp. crushed dried oregano
freshly ground pepper to taste
vegetable hash
2 cups fat-free, low-sodium canned chicken broth
4 small red potatoes, about 1/2 pound (240 g) total, scrubbed and quartered
1 medium sweet red onion, cut into 8 wedges
2 tsp. olive oil
1/2 pound sugar snap peas
1 cup baby peeled carrots
salt (optional)
freshly ground pepper
1/4 cup chopped flat-leaf parsley (optional)
1 small navel orange, cut into 6 wedges

Rinse chicken breast; trim and discard all visible fat. Pat dry with paper towels. In a shallow glass dish, combine orange juice, oil, onion, and garlic. Add chicken breast halves and turn to coat evenly. In a shallow dish, combine chili powder, paprika, cayenne pepper, oregano, and pepper to taste. Rub the mixture onto one side of the chicken breast halves. Cover and refrigerate until ready to cook. Light a grill or preheat the broiler. To prepare vegetable hash: Heat the broth in a pot over medium-high heat. Add the potatoes and onions. Cook until potatoes and onions are tender, about 15 minutes. Increase heat and boil off any remaining broth. Drizzle the potatoes with olive oil and set aside. Keep warm. In a second pot, steam the sugar snap peas and carrots for 2 minutes, until crisp-tender. Gently combine the potatoes, onion, peas, and carrots. Season with salt (if using) and pepper. Sprinkle with parsley (if using) and keep warm. Place chicken breasts on grill until grill marks solidly form. Turn the chicken breast halves 90° and grill until a second set of marks form. Turn chicken over and grill until done, about 3 to 4 minutes. Transfer chicken to a carving board and slice each half into crosswise strips, about 1/2-inch (1.25 cm) wide. Mound hot vegetable hash in the center of 4 large plates. Top each portion with strips of grilled chicken strips. Place a wedge of orange on each plate to squeeze over the chicken and vegetables before eating.

Yield: 6 servings
Calories: 315
Fat: 8g
Fiber: 5g

Pork Medallions with Red Peppers and Artichokes

Pork Medallions with Red Peppers and Artichokes

2 tsp. Olive Oil
8 (2oz) boneless, center cut Loin Pork Chops (“breakfast chops”)
1/4 tsp. dried Italian Seasoning
1/8 tsp. Salt
1/8 tsp. Pepper
2 C. Red Bell Pepper Strips
1 C. Chicken Broth
2 T. Tomato Paste
1/4 tsp. dried Thyme
1/4 tsp. dried Rubbed Sage
1 (14oz) can Artichoke Hearts, drained

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle the pork with Italian seasoning, salt and pepper. Add pork and cook one minute on each side or until lightly browned. Remove from pan. Add bell pepper to pan; sauté 2 minutes. Combine broth, tomato paste, thyme and sage, stirring with a whisk. Return pork to pan; add broth mixture and artichoke hearts. Cover, reduce heat, and simmer 8 minutes or until thouroughly heated. Remove pork from pan and keep warm. Increase heat to medium-high; cook 2 minutes or until slightly thickened. Spoon the artichoke mixture over the pork.

Yield: 4 servings
Serving Size: 2 chops and 1 C. Artichoke Mixture

Calories: 245
Fat: 6.3g
Fiber: 5.7g

Penne Puttanesca

Penne Puttanesca

1 cup Penne pasta, dry
1/2 – 3/4 lb. Shrimp
2-4 drops Olive oil
4-6 cloves of Garlic, minced
1 T. Capers, drained
1 tsp. Red pepper flakes, crushed
1 6 oz. can Olives, ripe, pitted
1 can Artichoke hearts (8-10 hearts), halved
1/2 cup Broccoli florettes
3 T. Parsley, chopped
1 tsp. Anchovy paste, or 2-4 anchovies, minced
1 14 oz. can Tomatoes, diced

Preheat oven to 450 degrees. Spray the inside of the Dutch oven and lid with olive oil. Pour dry pasta into pot. Add 1/3 cup water with 2-4 drops of olive oil mixed in and stir gently to evenly distribute noodles across the bottom of the pot. Arrange the shrimp atop the noodles. Sprinkle the garlic, capers, and crushed red pepper flakes. Drop olives in. Layer in artichoke hearts and broccoli florettes. Shower with chopped parsley. Mix anchovy paste or anchovies with tomatoes and pour over all. Cover and bake for 45 minutes or about 3 minutes after the aroma first wafts from the oven. Do NOT lift the lid “just to check” before it is done or your meal will take longer to cook and your pasta may not come out perfectly “al dente.”

Yield: 2 servings
Calories: 343
Fat: 3.5g
Fiber: 2.1g

Pan Bagnet

Pan Bagnet

4 (4oz) Round Rustic Rolls
3 T. Sherry Vinegar
2 T. EE Olive Oil
2 cloves Garlic, minced
3 T. fresh Lemon Juice
2 T. chopped fresh Parsley
1/4 tsp. Pepper
1 (12oz) bottle roasted Red Bell Peppers, drained and sliced
4 Plum Tomatoes, cut into 1/4″ slices
24 Spinach Leaves
8 canned Anchovy Fillets, chopped (about 3/4 oz.)
4 thin red onion slices.

Split rolls in half. Hollow out top and bottom halves of the rolls leaving a 1/2 inch thick shell; reserve torn bread for another use. Combine vinegar, oil and garlic; stir with a whisk. Spoon vinegar evenly over cut sides of rolls. Combine juice, parsley, pepper and tuna. Spoon 1/2 C. tuna mixture on bottom half of each roll. Layer bell peppers, tomatoes, spinach, anchovies, and onion over tuna mixture. Cover with tops of rolls. Wrap each roll tightly with plastic wrap and refrigerate 2 hours or overnight.

Yield: 4 servings
Serving Size: 1 sandwich

Calories: 540
Fat: 16.4g
Fiber: 4.4g

Artichoke Chicken

Artichoke Chicken

8 boneless chicken breasts, skinned and split
1 tsp. pepper
1/2 tsp. sea salt
1 tsp. paprika
1 (12 oz.) can artichoke hearts, drained and halved
8 oz. fresh mushrooms, sliced
pinch or two tarragon
2-3 T. arrowroot
1/3 cup white wine
1 1/2 cups water, divided
1 1/2 T. vegetable chicken broth powder

Cut chicken in bite-size pieces and sprinkle with salt, pepper and paprika. sauté chicken in pan using just enough canola oil (approximately 1 T.) to cook to a golden brown. Place artichoke hearts around chicken in a large casserole dish. Mix 1 cup water and 1 1/2 T. vegetable chicken broth powder and set aside. Mix 1/2 cup water and 2-3 T. arrowroot powder and set aside. Put mushrooms and a little of the chicken broth mixture in pan where chicken was and season with tarragon. sauté for 5 minutes. Add arrowroot mixture, wine and rest of chicken broth mixture. Simmer 5 minutes. Pour over chicken. Cover and bake in 375″ oven for 45 minutes. Serve over rice.

Yield: 10 servings
Calories: 150
Fat: 2.8g
Fiber: 1.3g

Chicken with Fennel, Tomato and Tarragon Vinegar

Chicken with Fennel, Tomato and Tarragon Vinegar

1 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1/4 tsp. each Salt & Pepper, divided
2 Fennel Bulbs, trimmed and quartered
3 cloves Garlic, minced
1 (14oz.) can Chicken Broth
1/3 C. Tarragon Vinegar
2 fresh Tarragon Sprigs
2 C. seeded, peeled, chopped Tomato
1 T. Whipping Cream
1/2 tsp. Sugar

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with half the salt and pepper. Add chicken to pan and cook 3 minutes on each side. Remove from pan. Add fennel; cook 5 minutes, turning to brown. Remove from pan. Add garlic, sauté 30 seconds. Add broth, vinegar and 2 tarragon sprigs, scraping pan to loosen browned bits. Bring to a boil. Add fennel; cover, reduce heat, and simmer 7 minutes. Add chicken; cover and simmer 10 minutes. Remove chicken and fennel from pan; keep warm. Add remaining salt and pepper, tomato, cream and sugar to pan; bring to a boil. Cook until reduced to 1 C. (about 10 minutes), stirring frequently. Serve sauce over chicken and fennel.

Yield: 4 servings
Serving Size: 2 thighs, 2 fennel quarters and 1/4 C. sauce

Calories: 227
Fat: 7.5g
Fiber: 4.7g

Pork Tenderloin with Hazelnut Crust and Red Wine-Shallot Sauce

Pork Tenderloin with Hazelnut Crust and Red Wine-Shallot Sauce

Pork:
1/2 C. dry Bread Crumbs
2 T. chopped Hazelnuts
1 T. chopped fresh Thyme
1 tsp. dried Onion Flakes
2 large Egg Whites, lightly beaten
1 ( 1 lb.) Pork Tenderloin, trimmed
1/4 tsp. each Salt & Pepper

Sauce:
1 tsp. Olive Oil
1/2 C. thinly sliced Shallots
1 C. dry Red Wine
1 T. Red Wine Vinegar
1 1/2 tsp. Honey
1/4 tsp. each Salt and Pepper
1/4 C. FF Milk
1 T/ chopped fresh Thyme
1 1/2 tsp. all-purpose Flour

Preheat oven to 400 degrees. To prepare pork place first 4 ingredients in a food processor; pulse until nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg whites in a shallow dish. Sprinkle pork with salt and pepper; Heat a nonstick skillet coated with cooking spray over medium-high heat. Add pork and cook 6 minutes, browning both sides. Cool slightly. Dip pork in egg whites and dredge in crumbs. Place pork in a broiler pan coated with cooking spray. Bake at 400 degrees for 30 minutes or until internal temperature reaches 155 degrees. Let stand five minutes. Cut into 1/4″ slices. To prepare sauce, heal oil in a medium saucepan over medium high heat. Add shallots and sauce until lightly browned, about 3 minutes. Stir in wine, vinegar, honey, salt and pepper. Bring to a boil; cook until reduced to 3/4 C. (about 3 1/2 minutes). Combine milk, thyme and flour in small bowl, stirring with a whisk. Add milk mixture to pan; bring to a boil, stirring constantly. Cook 1 minute at a boil; remove from heat and serve with pork.

Yield: 4 servings
Serving Size: 3oz. Pork & 1/4 C. sauce

Calories: 275
Fat: 9.1g
Fiber: 1g

Mushroom Strudel

Mushroom Strudel

Filling:
1 lb mushrooms, chopped
1 C. (8oz) non-fat cream cheese
1 C. light sour cream
1 tsp. salt
lots of black pepper
1 tsp. dill
1 C. good bread crumbs
2 scallions, finely minced
1/4 C. (packed) minced parsley
3 T. lemon juice

Pastry:
10 sheets of filo pastry
3 to 4 T. olive oil, for the filo
optional: poppy seeds for the top

Place mushrooms in a saucepan, and cook them over medium heat for about 10 minutes. Drain, squeezing out all the excess liquid and transfer them to a medium sized bowl. Add cream cheese, cut into small pieces. Mix well. Stir in the remaining filling ingredients. Preheat the oven to 375 F. Oil a baking tray. Place one sheet of filo on a clean, dry countertop. Brush top lightly with oil, then add another sheet. Brush with oi, then another. Continue till you have a pile of 5 filo sheets. Add half the filling at the end of the sheets, coving about a third, fold in the sides, and gently roll until you have a neat little log. Brush the top with more oil, then carefully lift the pastry, and place it on the oiled baking sheet. Repeat this process to make a second roll, and place it next to the first. Bake 25-30 minutes, untill golden and crisp. Cut with a serrated knife using a gentle sawing motion. Serve hot or at room temperature.

Yield: 6 servings
Calories: 339
Fat: 26g
Fiber: 1g

Thyme-Coated Pork Tenderloin

Thyme-Coated Pork Tenderloin

1 tsp. dried Thyme
1 tsp. instant Onion Flakes
1 slice day-old White Bread
2 large Egg Whites, lightly beaten
1 (1lb.) Pork Tenderloin, trimmed
1/4 tsp. each Salt and Pepper
Cooking Spray

Preheat oven to 400 degrees. Place thyme, onion, and bread in a food processor; pulse until fine crumbs measure 1/3 C.. Place breadcrumb mixture in a shallow dish. Place egg whites in a shallow dish. Sprinkle pork with salt and pepper. Dip pork in egg whites; dredge in bread crumb mixture. Place pork on broiler pan sprayed with cooking spray. Bake at 400 degrees for 30 minutes or until a thermometer registers 155 degrees. Let stand 5 minutes. Cut into 1/4″ slices.

Yield: 4 servings
Serving Size: 3 oz.

Calories: 165
Fat: 4.1g
Fiber: 0g

Garlic Grilled Pork Chops

Garlic Grilled Pork Chops

1 tsp. salt
1 tsp. coarsely ground black pepper
1 tsp. dried majoram leaf
1 tsp. dried thyme leaf
1/2 tsp. dried oregano leaf
6 cloves garlic OR 1 T. minced garlic from a jar, plus a little liquid
4 small lean pork chops

If using fresh garlic, mash to form paste like substance. Mix all ingredients and then rub over pork. Grill for 10 minutes on indirect medium heat, flipping once. Cook to at least 160F.

Yield: 4 servings
Serving Size: 1 Chop

Calories: 214
Fat: 11.3g
Fiber: 0g

Linguine with Garlicky Breadcrumbs

Linguine with Garlicky Breadcrumbs

1 slice day-old hearty White Bread, torn
2 T. Olive Oil, divided
6 cloves Garlic, minced
80z. uncooked Linguine
1/4 C. chopped Parsley
2 tsp. Lemon Juice
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 250 degrees. Place bread in food processor, pulse 10 times or until coarse crumbs measure 2/3 C.. Place breakdcrumbs on a baking sheet and bake at 250 for 30 minutes or until dry. Heat 1 1/2 T. olive oil in a large nonstick skillet over medium heat. Add garlic and cook 30 seconds, stirring constantly. Remove from heat; let stand 5 minutes. Return pan to heat, stir in breadcrumbs and cook six minutes or until lightly browned, stirring frequently. Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl. Add 1 1/2 tsp. Oil, breadcrumbs, parsley, lemon juice, salt and pepper; toss gently to combine. Serve immediately.

Yield: 4 servings
Serving Size: 1 1/2 C.

Calories: 297
Fat: 7.9g
Fiber: 2.6g

Lemon Pound Cake

Lemon Pound Cake

1 1/2 C. all-purpose flour
1/2 tsp. baking powder
1/4 tsp. table salt
3/4 C. fat free Margarine
1 C. Splenda
3 large egg(s)
1 T. lemon zest
2 T. fresh lemon juice
3 T. buttermilk
1/2 C. sugar
1/2 C. lemon juice, canned or bottled
1 T. peach schnapps
berries of your choice
3 T. Splenda

Preheat oven to 350°. Butter and flour loaf pan, line bottom with parchment or wax paper. Blend together flour, baking powder and salt. Cream together margarine and 1/2 C. Splenda. Add eggs to butter mixture one at a time, blending well between each addition. Add lemon zest. Mix lemon juice and buttermilk. Add flour mixture and buttermilk mixture to egg mixture alternately. Do not overmix. Pour into pan, bake about 1 hour. Cool. Combine remaining 1/2 C. of Splenda, 1/2 C. lemon juice and peach schnapps in stainless steel or glass saucepan – DO NOT USE ALUMINUM OR COPPER! Bring to boil. Cool. in a separate bowl, sprinkle 3 T. Splenda over berries, toss lightly and set aside. Poke holes into cooled cake (using a toothpick) while still in pan. Drizzle with 1/2 syrup mixture. let stand 15 minutes. Lay out two long pieces of plastic wrap, in a T-formation. Turn out cake into center of “T”. Again, poke holes into bottom of cooled cake and drizzle with remaining mixture. Wrap tightly and place in refrigerator for at least 2 hours.

Yield: 8 servings
Calories: 231
Fat: 6.9g
Fiber: .5g

Chicken with Pancetta and Figs

Chicken with Pancetta and Figs

3/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
1 oz. Pancetta, finely chopped (sub lean cooked bacon, if necessary)
2 tsp. Garam Marsala
1 tsp. Brown Sugar
1/2 tsp. Salt
1/4 tsp. Pepper
8 Chicken Thighs, skinned (about 2 1/4 lbs.)
1/4 C. Tawny Port
2 T. Red Wine Vinegar
1 C. Chicken Broth
12 dried Calimyrna Figs, quartered (stir in fresh figs just before serving instead, if available)
3 T. chopped fresh Parsley
1 T. chopped fresh Thyme

Heat oil in 12″ nonstick skillet over medium high heat. Add onion and pancetta; sauté 3 minutes. Remove from pan. Combine garam marsala, sugar, salt and pepper; sprinkle evenly over chicken. Add chicken to pan; cook over medium heat 4 minutes each side or until browned. Add port and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion mixture and broth; bring to a boil. Cover, reduce heat and simmer 10 minutes. Add figs, cover and simmer 8-10 minutes more, or until chicken is done. Stir in parsley and thyme.

Yield: 4 servings
Serving Size: 2 thighs and 2/3 C. sauce

Calories: 392
Fat: 11.5g
Fiber: 8g

Classic Beef Stew

Classic Beef Stew

12 oz lean sirloin beef, or shank, removed from bone, trimmed of fat and cut into 1/2-inch cubes
1/8 tsp. table salt, to taste
1/8 tsp. black pepper, to taste
1 1/2 T. all-purpose flour
1 1/2 tsp. vegetable oil
1 medium onion(s), chopped
1 medium garlic clove(s), minced
4 oz light beer
1/2 C. canned crushed tomatoes
1 C. fat-free beef broth
1 tsp. bay leaf, crumbled or 1 whole bay leaf
1 tsp. dried thyme
3 large carrots, sliced into 1/4 inch thick rounds
1 C. frozen green peas, thawed
2 T. parsley, minced

Preheat oven to 200ºF (100ºC). Season beef and dredge in 1 1/2 tsp. of the flour seasoned with 1/4 tsp. salt and 1/4 tsp. pepper. Heat oil in oven-proof skillet and brown beef over high heat, 2 to 4 minutes. Remove meat from pan. Reduce heat to medium. Add onions to pan and sauté until just softened, about 5 minutes. Add garlic and cook until golden. Stir in remaining flour and cook until it just begins to color, about 1 minute. Pour in beer, tomatoes and 1 C. beef broth; add bay leaf , thyme and carrots. Return beef to pot. Bring to a simmer, cover and place in oven. Cook until meat is tender, about 1 to 1 1/2 hours. Check on stew occasionally. Add remaining 1/2 C. beef broth if liquid is running low. Ten minutes before serving, add peas to stew. Cover and let stand. Season to taste and sprinkle in parsley, then serve in 1-C. servings.

Yield: 4 servings
Serving Size: 1 C.

Calories: 184
Fat: 4.5g
Fiber: 3.6g

Spiced Chicken Thighs

Spiced Chicken Thighs

1/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
2 tsp. Garam Marsala
1/2 tsp. Salt
1/4 tsp. Curry Powder
8 Chicken Thighs, skinned (about 2 1/4 lb.)
1/4 C. dry Red Wine
2 T. Red Wine Vinegar
1 C. Chicken Broth
3 T. chopped fresh Parsley

Heat oil in a 12 inch skillet coated with cooking spray over medium high heat. Add onion, sauté 3 minutes. Remove from pan. Combine garam marsala, salt and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium high heat 4 minutes each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat and simmer 20 minutes or until chicken is done; stir in parsley.

Yield: 4 servings
Serving Size: 2 Thighs & 1/3 C. Sauce

Calories: 203
Fat: 6.7g
Fiber: 1.1g

Grilled Chicken Skewers with Satay Sauce

Grilled Chicken Skewers with Satay Sauce

8 pieces Boneless, Skinless Chicken Tenderloins
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste
3/4 C. fat-free sour cream
2 T. peanut butter
1 T. low-sodium soy sauce
2 tsp. dark sesame oil

chopped peanuts, garnish

chopped cilantro, garnish

Preheat outdoor grill, stovetop grill pan or broiler. Thread chicken tenders onto 8 individual metal or wooden skewers (if using wooden skewers, soak skewers in water first); season to taste with salt and pepper. Grill or broil skewers until chicken is cooked through, turning skewers frequently, about 5 to 7 minutes. Meanwhile, whisk together remaining ingredients to make satay sauce.

Yield: 4 servings
Serving Size: 2 skewers & 1/4 C. Sauce

Calories: 307
Fat: 26g
Fiber: .3g

Tomato, Lime & Onion Salad

Tomato, Lime & Onion Salad

4 C. Vertically sliced Onions
1/4 C. fresh Lime Juice
1/2 tsp. Kosher Salt
1 C. chopped Tomato (sub quartered cherry tomatoes, if desired)
1/4 C. chopped fresh Cilantro
2 tsp. chopped fresh Mint
1 tsp. Lime Zest

Combine first 3 ingredients in a medium bowl and let stand at room temperature 1 hour. Stir in the tomato and remaining ingredients.

Yield: 8 servings
Serving Size: 1/3 C.

Calories: 29
Fat: .2g
Fiber: 1.4g

Cream of Broccoli Soup

Cream of Broccoli Soup

1 medium onion(s), chopped
1 medium garlic clove(s), minced
2 lb. broccoli, tough ends removed, stems and florets chopped
4 C. chicken broth, or vegetable broth
1 C. fat-free evaporated milk
1/4 tsp. hot pepper sauce
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste

Put onion and garlic in a 2-quart saucepan with 1/4 C. water and simmer until onion is soft, about 10 minutes; spoon into large pot. Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray. Remove soup from heat and puree in batches in a blender until smooth. (Note: Be careful not to overfill blender to prevent the hot liquid from splattering.) Add evaporated milk and hot pepper sauce, and season with salt and pepper.

Yield: 4 servings
Serving Sze: 1 3/4 C. per serving

Calories: 137
Fat: 2.3g
FIber: 2.4g

Fillet Mignon with Peppercorn-Orange Sauce

Fillet Mignon with Peppercorn-Orange Sauce

Sauce:
2 tsp. Orange Zest
1/4 C. fresh Orange Juice
1/4 C. low sodium Soy Sauce
2 T. Brown Sugar
2 T. fresh Lemon Juice
2 T. Balsamic Vinegar
2 tsp. Honey
1/2 C. coarsely chopped Scallions
1/2 C. coarsely chopped Cilantro
2 T. drained Brine-packed Green Peppercorns
1 clove Garlic, peeled
2 tsp. EE Olive Oil
2 tsp. toasted Sesame Seeds
1/2 tsp. Salt

Steaks:
12 4oz. Beef Tenderloin Steaks, trimmed (1″ thick)
1/2 tsp. Salt
1/2 tsp. Pepper
Cooking Spray
Cilantro for garnish, optional

Prepare Grill. To prepare sauce, combine first 7 ingredients in a small saucepan; bring to a boil. Cook until reuduced to 1/3 C. (about 6 minutes). Cool. Place the onions, garlic, cilantro, peppercorns, and oil in a food processor; process until smooth. Add orange juice mixture, sesame seeds and salt, pulse to combine. To prepare steaks, sprinkle the beef with salt and pepper. Place steaks on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve steaks with sauce and garnish with cilantro if desired.

Yield: 12 servings
Serving Size: 1 steak & 1 T. Sauce

Calories: 208
Fat: 9.1g
Fiber: 0g

Sauerkraut Dinner

Sauerkraut Dinner

2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-ounce can no-salt-added canned tomatoes with juice
1 32-ounce jar sauerkraut, drained
1/2 cup unsweetened apple juice
1/2 tsp. caraway seeds
1/2 tsp. freshly ground pepper
1 1/2 pounds fully-cooked smoked turkey kielbasa, cut into 6 pieces

Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring cup, combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot.

Yield: 6 servings
Calories: 282
Fat: 10g
Fiber: 7g

Tofu Bites

Tofu Bites

1 lb. Extra Firm reduced fat water packed Tofu, drained and cut into 1/2″ cubes
1 1/2 tsp. Vegetable Oil
1 tsp. Sesame Oil
2 T. low sodium Soy Sauce
1 T. Rice Vinegar

Place tofu on several layers of paper towels. Cover with additional paper towels, and place a heavy weight on the tofu to help with draining (try a jelly roll pan with a couple large cans of tomatoes or packed pumpkin on top). Allow to stand at least 10 minutes, pressing occasionally. Heat oils in large nonstick pan over medium high heat. Add tofu, sauté 7 minutes, or until browned. Place in a bowl. Drizzle with soy sauce and vinegar, toss gently to coat. Cover and chill at least 1 hour, stirring occasionally.

Yield: 6 servings
Serving Size: 1/3 C.

Calories: 51
Fat: 2.8g
Fiber: 0g

After-Thanksgiving Turkey and Pasta Bake

After-Thanksgiving Turkey and Pasta Bake

butter-flavored cooking spray
12 oz. penne pasta
2 cups cooked turkey meat, cut into 1 inch cubes
2 cups drained no-salt-added canned Italian plum tomatoes, coarsely chopped
1 8-ounce container nonfat cottage cheese
1/2 cup shredded reduced-fat sharp cheddar cheese
4 scallions, including some green tops, chopped
1 tsp. crushed dried basil (Italian) or 1 tsp. crushed dried oregano (Mexican)
1/2 tsp. crushed dried oregano (Italian) or 1/2 tsp. ground cumin (Mexican)
1/3 cup unseasoned dried bread crumbs
2 T. chopped flat-leaf parsley (Italian) or 2 T. chopped fresh cilantro (Mexican)

Preheat oven to 350°F. Lightly coat a 9 X 13-inch casserole with cooking spray. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Yield: 6 servings
Calories: 387
Fat: 5g
Fiber: 3g

Herb Topped Mussels on the Half Shell

Herb Topped Mussels on the Half Shell

24 medium mussels, scrubbed and debearded
Cooking Spray
1/4 C. chopped Leek
2 cloves Garlic, minced
1/4 C. Clam Juice
3 T. Half and Half
1/2 tsp. Lemon Zest
1 tsp. Lemon Juice
1 slice Whole Wheat Bread
1 T. chopped fresh Parsley
2 tsp. choped fresh Thyme
1 tsp. choped fresh Oregano
1/4 tsp. Pepper
2 slices Bacon, cooked and crumbled

Preheat oven to 500 degrees. Arrange mussels in a single layer in a 13 x 9″ baking dish. Bake at 500 degrees for 8 minutes, ot until shells open; discard any unopened shells. Remove mussels and cooking liquid from dish. Strain cooking liquid through a seive over a bowl; discard solids. Remove meat from mussels. Reserve 24 shell halves. Arrange reserved shells on a helly roll pan; place 1 mussel in each shell. Heat a small saucepan coated with cookign dpray 3 minutes over medium heat. Add leek; cook 4 minutes or until tender, stirring frequently. Stir in the cooking liquid, clam juice and half and half; bring to a boil. Cook until reduced to 1/4 C. (about 3 minutes). Stir in zest and juice. Preheat broiler. Place bread in food processor and process until fine crumbs measure 3/4 C.. Combine breadcrumbs, parsley, thyme, oregano, oil, pepper and bacon. Spoon 1/2 tsp sauce over each mussel lightly pack 2 tsp. breadcrumb mixture into each shell. Broil 1 1/2 minutes or utnil golden.

Yield: 12 servings
Serving Size: 2 mussels

Calories: 56
Fat: 2.5g
Fiber: .1g

Cold Herb Soup

Cold Herb Soup

Butter-flavored cooking spray
3/4 pound sweet onion, chopped
1 1/2 T. all-purpose flour
1 16-ounce canned low-fat, low-salt chicken broth
3/4 cup water
1 cup chopped flat-leaf parsley
1 2/3-ounce container frozen chopped chives, or 1/2 cup snipped fresh
4 T. minced fresh tarragon leaves
6 springs fresh thyme
1/3 cup fat-free sour cream
Fresh lemon slices and fresh herbs for garish

Lightly coat a large saucepan with cooking spray. Add the onion and cook until onion is soft, stirring occasionally. Add the flour and cook, stirring, for 2 minutes. Pour in the broth and water. Bring to a simmer and stir until slightly thickened. Add the herbs and simmer for 3 minutes. Remove from heat and allow to cool for 10 minutes. Remove the thyme sprigs. Working in batches, transfer mixture to a food processor or blender and process until smooth, adding the sour cream to the last batch. In a large bowl, combine batches and refrigerate, covered, until cold. Serve in small soup bowls with lemon slices and herbs for garnish.

Yield: 4 servings
Calories: 99
Fat: 1g
Fiber: 3g

Rhubarb and Onion Relish

Rhubarb and Onion Relish

4 C. fresh rhubarb, chopped
2 C. cider vinegar
4 C. diced onions
1 (2 lb) package brown sugar
1 tsp. celery salt
1 tsp. salt
1 tsp. black pepper
1 tsp. ground cinnamon
1 tsp. ground cloves

Cook rhubarb and vinegar over medium heat for 20 minutes. Add remaining ingredients and simmer for 1 hour, stirring occasionally. Pour into hot sterilized jars and seal immediately. Process for 15 minutes in a boiling water bath.

Calories: 3585
Fat: 2.6g
Fiber: 22.8g

Watermelon Gazpacho

Watermelon Gazpacho

1 cup thinly sliced peeled and seeded cucumber, 2 1/2 oz.
1/4 tsp. kosher salt
6 cups cubed and seeded watermelon, from about 2 1/4 pounds melon
1/2 cup cranberry juice cocktail
1 4 1/2-ounce red bell pepper, seeded and finely chopped
1 4-ounce red onion, finely chopped
1 rib celery, 2 oz., diced
1/4 cup minced flat-leaf parsley
2 to 3 T. fresh lime juice
1 T. sherry or white wine vinegar
6 fresh mint leaves

In a small bowl, combine the cucumber and salt. Set aside. In a food processor or blender, combine the watermelon and cranberry juice cocktail. Pulse briefly, until just blended. Do not overprocess 3/4 the soup will be frothy and pale. Pour through a sieve, set over a bowl, and press on the pulp to extract all of the juice. Discard the pulp. Stir the bell pepper, onion, celery, parsley, lime juice, and vinegar into the watermelon juice. Cover and refrigerate for 1 hour to chill and allow flavors to blend. Rinse the cucumber slices and pat dry with paper towels. Ladle the soup into chilled bowls and garnish with the cucumber slices and sprigs of mint.

Yield: 6 servings
Calories: 79
Fat: 1g
Fiber: 2g

Seafood Soup

Seafood Soup

4 oz. turkey bacon, coarsely chopped
1 medium onion, chopped
1 medium fennel bulb, coarsely chopped (reserve 1/4 C. of the stalky fronds, chopped)
1 C. dry white wine (the alcohol will evaporate out during the cooking process)
1 C. water (substitute chicken broth for a richer flavor or vegetable broth for pesco-vegetarians)
1, 8-oz. bottle of clam juice
1, 141/2-oz. can low-sodium, diced tomatoes (do not drain)
1 sprig of fresh thyme, chopped fine or 1 tsp. dried thyme
1 T. caraway seeds

11/2lb. halibut, cut into 21/2inch pieces
1 pound uncooked shrimp, peeled and deveined
1/2C. fresh chopped parsley

Sauté bacon in a large non-stick stockpot over medium heat until crisp, about 8-10 minutes. Transfer bacon bits to a bowl. Add onion to bacon drippings (there will be very little with turkey bacon) and sauté for 5 minutes or until just soft. Add the fennel bulb and sauté for 5 minutes. Add wine, chicken broth, clam juice, can of tomatoes, thyme, caraway seeds and the reserved fennel fronds. Bring to a boil. Reduce heat to a simmer and add the bacon bits back into the pot. Add halibut and shrimp. Cover and cook for about 3-5 minutes or until fish is cooked through. Season with salt and pepper to taste. Stir in the fresh parsley and serve.

6 servings
Calories, 311
Fiber, 3 grams
Total Fat 6, grams

Herbed Bruschetta

Herbed Bruschetta

4 slices crusty Italian bread, cut 1/2 inch (1.25 cm) thick
olive oil cooking spray
2 garlic cloves, peeled and cut in half
freshly ground pepper
chopped fresh basil and oregano

Toast or grill the bread slices until lightly browned on both sides. Remove from heat and lightly coat with cooking spray. Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm.

Yield: 4 servings
Calories: 77
Fat: 1g
Fiber: 1g

Clam with Tomato and Rice Soup

Clam with Tomato and Rice Soup

1/2 C. uncooked white rice
1 C. water
1/4 C. minced red onion
4 cloves garlic, minced
1/4 C. butter
1 (6.5 oz.) can minced clams
1/2 C. corn
2 tsp. lemon juice
4 (8 oz.) cans tomato sauce
1 tsp. chopped fresh basil
salt and pepper to taste
1 C. water
1 C. heavy cream <-- replaceable? In a small saucepan, bring 1 C. water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. In a large saucepan or stockpot, sauté the onion and garlic in butter until tender. Add clams, corn, lemon juice and tomato sauce. Season with fresh basil and salt and pepper to taste. Stir in remaining C. of water and let the soup simmer for 20 minutes. Remove from heat and stir in the heavy cream until well blended. Serve immediately. Yield: 6 servings Calories: 372 Fat: 23.5g Fiber: 2.8g